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    Copyright by Mely Maravilla 2011, all rights reserved. Theme images by RBFried. Powered by Blogger.
    Thursday, June 4, 2015

    White Quinoa Salad


    Quinoa is a crop grain originated in the Andes region of  Peru, Bolivia, Chile, Ecuador and Colombia. It has been called a superfood due to its nutritional value. High in protein, essential amino acids and a good source of other vitamins and minerals. The time when I learned how nutritious Quinoa is, I fell in love with it and made it a part of my nutritious food list, a little expensive but its worth it :-).  Try it.

    Ingredients for 5 servings:
    1/2 cup white Quinoa
    1 1/4 cup water
    1 cup cherry or grape tomato
    1/2 cup green peas
    1/2  cup corn 
    2 tablespoons olive oil (Extra Virgin)
    salt to taste

    Procedure:
    1. In a pot, put the quinoa and the water then cook the same way as rice over medium heat. When it is done set aside to cool.
    2. In a mixing bowl, combine everything then serve and enjoy.

    Nutritional Value of uncooked Quinoa
    Nutritional value per 100 g (3.5 oz)
    Energy1,539 kJ (368 kcal)
    64 g
    Dietary fibre7 g
    6 g
    Saturated0.7 g
    Monounsaturated0.1.6 g
    Polyunsaturated3.3 g
    14 g
    Vitamins
    Vitamin A equiv.
    (0%)
    1 μg
    Thiamine (B1)
    (31%)
    0.36 mg
    Riboflavin (B2)
    (27%)
    0.32 mg
    Niacin (B3)
    (10%)
    1.52 mg
    (15%)
    0.77 mg
    Vitamin B6
    (38%)
    0.49 mg
    Folate (B9)
    (46%)
    184 μg
    Vitamin B12
    (0%)
    0 μg
    Choline
    (14%)
    70.2 mg
    Vitamin C
    (0%)
    0 mg
    Vitamin E
    (16%)
    2.44 mg
    Vitamin K
    (0%)
    0 μg
    Trace metals
    Calcium
    (5%)
    47 mg
    Iron
    (35%)
    4.6 mg
    Magnesium
    (55%)
    197 mg
    Phosphorus
    (65%)
    457 mg
    Potassium
    (12%)
    563 mg
    Zinc
    (33%)
    3.1 mg
    Source :http://en.wikipedia.org/wiki/Quinoa
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    Item Reviewed: White Quinoa Salad Rating: 5 Reviewed By: Melys Kitchen
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